Paleo Cookbook For Dummies (68 page)

Ingredients

1 clove garlic, minced

¹
⁄
₂
tablespoon salt

1 tablespoon caraway seeds

1 teaspoon ground paprika

1 tablespoon pepper

¹
⁄
₄
cup minced fresh parsley

1 tablespoon stone-ground mustard

1 egg

2 pounds ground pork

Directions

1
Preheat the oven to 400 degrees. Cover a large, rimmed baking sheet with parchment paper or aluminum foil.

2
In a large bowl, mix the garlic, salt, caraway, paprika, pepper, parsley, mustard, and egg with a fork until combined. With your hands, crumble the pork into the bowl and knead until all the ingredients are incorporated.

3
Moisten your hands with water and shake to remove excess. Measure a level tablespoon of pork and roll into a ball between your palms. Line up the meatballs on the prepared baking sheet about
¹
⁄
₂
inch apart.

4
Bake for 20 to 25 minutes until golden brown and cooked through.

Per serving:
Calories 283 (From Fat 158); Fat 18g (Saturated 7g); Cholesterol 114mg; Sodium 540mg; Carbohydrate 1g (Dietary Fiber 0g); Protein 30g.

Recipe courtesy Melissa Joulwan, author of Well Fed: Paleo Recipes for People Who Love to Eat and The Clothes Make the Girl (
www.theclothesmakethegirl.com
)

This recipe has been vetted by the team at Whole9 (
http://whole9life.com
) and is considered acceptable for a cleansing 30-day Paleo launch.

Stuffed Bell Peppers

Prep time:
20 min •
Cook time:
30 min •
Yield:
4 servings

Ingredients

4 green bell peppers, tops removed and seeded

3 tablespoons coconut oil, divided

1 pound ground bison

¹
⁄
₂
cup chopped onion

1 small zucchini, chopped

¹
⁄
₂
a yellow bell pepper, chopped

¹
⁄
₂
a red bell pepper, chopped

1
¹
⁄
₂
cups fresh spinach

One 14.5-ounce can diced tomatoes

1 tablespoon tomato paste

1 teaspoon Italian Seasoning

Salt and pepper to taste

Directions

1
Preheat the oven to 350 degrees.

2
Wrap the green peppers in aluminum foil and place in a baking dish. Bake for 15 minutes; remove and set aside.

3
In a skillet, heat 1 tablespoon of the coconut oil and cook the bison over medium heat until it's evenly brown. Remove to a separate bowl.

4
Heat the remaining oil in the skillet and cook the onions, zucchini, and red and yellow bell peppers until tender. Add the spinach in the last 2 minutes to wilt.

5
Return the bison to the skillet. Mix in the tomatoes and the tomato paste and season with the Italian Seasoning. Add salt and pepper to taste.

6
Stuff the green peppers with the bison mixture. Return the peppers to the oven and cook for another 15 minutes.

Per serving:
Calories 350 (From Fat 182); Fat 20g (Saturated 13g); Cholesterol 80mg; Sodium 209mg; Carbohydrate 14g (Dietary Fiber 3g); Protein 32g.

Note:
The recipe for Italian Seasoning is in
Chapter 15
.

Vary It!
If you're unable to get ground bison, these peppers are just as delicious with ground beef.

Tip:
These peppers are the perfect go-to lunch, so make plenty! They're easy to carry, easy to heat up, and perfectly balanced.

This recipe has been vetted by the team at Whole9 (
http://whole9life.com
) and is considered acceptable for a cleansing 30-day Paleo launch.

Chicken Club Wrap

Prep time:
5 min •
Yield:
3 servings

Ingredients

3 large romaine lettuce leaves

1 cup cooked chicken, diced

¹
⁄
₂
a red bell pepper, diced

1 plum tomato, sliced

¹
⁄
₂
an avocado, peeled, pitted, and diced

1 tablespoon Olive Oil Mayo

Directions

1
Wash the lettuce leaves and pat dry.

2
In a small bowl, mix the remaining ingredients with a fork.

3
Place the mixture into the center of the lettuce leaves. Wrap up and enjoy!

Per serving:
Calories 177 (From Fat 110); Fat 12g (Saturated 2g); Cholesterol 23mg; Sodium 220mg; Carbohydrate 10g (Dietary Fiber 3g); Protein 7g.

Note:
Flip to
Chapter 9
for the Olive Oil Mayo recipe.

Vary It!
Add some chopped cooked bacon for extra smoky flavor and crunch.

Recipe courtesy Mark Sisson, author of Primal Blueprint and Mark's Daily Apple (
www.marksdailyapple.com
)

This recipe has been vetted by the team at Whole9 (
http://whole9life.com
) and is considered acceptable for a cleansing 30-day Paleo launch.

Kohlrabi Buffalo Wraps

Prep time:
10 min •
Cook time:
10 min •
Yield:
3 wraps

Ingredients

8 small or 3–4 large kohlrabies

2 teaspoons white wine vinegar

1
¹
⁄
₂
tablespoons macadamia nut oil

Pinch of salt and pepper, plus more to taste

¹
⁄
₂
medium onion, diced

1 teaspoon coconut oil

³
⁄
₄
pound ground buffalo

1
¹
⁄
₂
tablespoons minced fresh dill

1 tablespoon minced fresh parsley

¹
⁄
₂
teaspoon sweet paprika

1 teaspoon tomato paste

Directions

1
Cut the stems from the kohlrabies and then remove the leaves and set them aside; discard the stems. Bring a pot of water to a boil, add the leaves, and boil for 3 minutes. Drain in a colander and set aside.

2
Peel and grate the kohlrabies. In a bowl, whisk together the vinegar and macadamia nut oil with a pinch of salt and pepper. Drizzle over the grated kohlrabi. Set this slaw aside.

3
Over medium heat, sauté the onion in the coconut oil until it's soft and just starting to brown.

4
In a bowl, combine the buffalo, dill, parsley, paprika, and tomato paste. Add the buffalo mixture to the onion, breaking it up as it browns, about 5 minutes. Add salt and pepper to taste.

5
To make a wrap, pile a spoonful of kohlrabi slaw and buffalo in the middle of a kohlrabi leaf and wrap the leaf around it.

Per serving:
Calories 310 (From Fat 164); Fat 18g (Saturated 6g); Cholesterol 81mg; Sodium 121mg; Carbohydrate 8g (Dietary Fiber 4g); Protein 31g.

Note:
If you never tried kohlrabi, this recipe is a great way to get your feet wet! Farmers' markets are a great way to score some of this Paleo-approved vegetable!

Recipe courtesy Mark Sisson, author of Primal Blueprint and Mark's Daily Apple (
www.marksdailyapple.com
)

This recipe has been vetted by the team at Whole9 (
http://whole9life.com
) and is considered acceptable for a cleansing 30-day Paleo launch.

Caveman Cobb Salad with Pan-Seared Tenderloin

Prep time:
15 min, plus roasting time •
Cook time:
10 min •
Yield:
2 servings

Ingredients

1 beet

1 small butternut squash

One 8-ounce, 1-inch-thich beef tenderloin steak

Kosher salt

1 tablespoon olive oil

3 cups spring mix

2 hard-boiled eggs, quartered

12 cherry tomatoes, halved

¹
⁄
₂
an avocado, peeled, pitted, and sliced

Honey Pepper Vinaigrette to taste

Directions

1
Preheat the oven to 350 degrees. Wrap the beet in foil and place it in a roasting pan. Peel the squash, remove the seeds, cube it, and place it in the pan with the beet.

2
Roast for 45 to 60 minutes until a paring knife easily inserts all the way through the beet and squash cubes. Remove the pan from the oven and let cool for 10 minutes.

3
Remove the beet from the foil and peel it by hand. Slice the beet into thin strips and measure 1 cup of squash cubes. (Save the remaining roasted squash for another meal.)

4
Heat a large sauté pan over high heat. Dry the beef on all sides with a paper towel and season one side with kosher salt.

5
Add the olive oil to the preheated pan and place the steak in the pan, seasoned side down. Season the other side with kosher salt. Cook for approximately 2 minutes, or until you get a hard sear.

6
Flip the steak and cook for another 60 to 90 seconds for medium-rare. (Adjust cooking times to achieve desired doneness.) Remove the steak from the pan and let it rest for 5 minutes before slicing against the grain.

7
Place the spring mix in the center of a large plate.

8
Mentally divide the plate into 5 segments and then place the eggs, beets, squash, tomatoes, and avocado in separate sections. Dress the salad with Honey Pepper Vinaigrette to taste. Top with sliced beef tenderloin and enjoy!

Per serving:
Calories 514 (From Fat 243); Fat 27g (Saturated 9g); Cholesterol 275mg; Sodium 439mg; Carbohydrate 20g (Dietary Fiber 8g); Protein 46g.

Note:
Look for the Honey Pepper Vinaigrette in
Chapter 9
.

Tip:
When peeling the roasted beet, wear latex gloves to prevent your hands from turning purple.

Recipe courtesy Nick Massie, chef and author of Paleo Nick (
http://paleonick.com
)

Beef and Broccoli with Roasted Sweet Potatoes

Prep time:
10 min •
Cook time:
40 min •
Yield:
4 servings

Ingredients

2 large sweet potatoes, peeled and chopped into
¹
⁄
₂
-inch cubes

2 tablespoons olive oil

¹
⁄
₄
teaspoon garlic powder

¹
⁄
₂
teaspoon ground cinnamon (optional)

1 tablespoon plus 1 teaspoon coconut oil, divided

3 cloves garlic, minced

1 medium onion, chopped

¹
⁄
₂
teaspoon salt

¹
⁄
₂
teaspoon pepper

¹
⁄
₂
teaspoon chili powder

1 pound ground beef

2 cups chopped broccoli

Directions

1
Preheat the oven to 375 degrees.

2
In a large bowl, combine the sweet potatoes, olive oil, garlic powder, and cinnamon (if desired). Mix well so that the potatoes are completely covered in oil and spices.

3
Place the potatoes in a 9-x-13-inch baking dish and arrange in a single layer. Bake for 30 minutes, turning the mixture once. Remove from the oven and set aside.

4
Heat 1 tablespoon of the coconut oil in a large skillet until it's liquid and shimmering. Add the garlic, onion, salt, pepper, and chili powder. Cook until the onions are soft.

5
Add the beef to the onions and garlic, breaking up the beef as it browns. Drain the excess fat; remove the beef from the skillet and set aside.

6
Add the remaining coconut oil to the skillet and heat until the oil is liquid and shimmering. Add the broccoli to pan and cook until it's bright green.

7
Add the cooked beef and the sweet potatoes to the broccoli, mix well, and heat through. Serve immediately.

Per serving:
Calories 489 (From Fat 288); Fat 32g (Saturated 13g); Cholesterol 100mg; Sodium 466mg; Carbohydrate 19g (Dietary Fiber 4g); Protein 32g.

Tip:
You can roast the sweet potatoes the day before.

Tip:
This recipe is a great recovery food after a Paleo workout! Make this delicious meal in bulk.

This recipe has been vetted by the team at Whole9 (
http://whole9life.com
) and is considered acceptable for a cleansing 30-day Paleo launch.

Chapter 13

Paleo Seafood and Fishmonger Meals

In This Chapter

Getting the best seafood products

Discovering fantastic Paleo fish and shellfish meals

You know that great warm feeling you get when you think of summertime vacations spent by the shore? There's something about seafood, like a plate of
Creamy Baked Scallops
, that can bring you back to the seaside with just one whiff. You instantly feel lighter and more relaxed.

I've dedicated this chapter to all those summer traditions and meals you enjoy — and to the people you love to share them with. In addition to all the recipes in this chapter, you can find a recipe for Dilly Chili Roasted King Salmon, among others, online at
www.dummies.com/extras/paleocookbook
.

If you're a vegetarian who eats fish and seafood, you can enjoy all the recipes in this chapter except for the
Garlic Shrimp Scampi
,
Scallops with Bacon
, and
Roasted Oysters
.

Buying Fresh Fish

Some people buy only frozen fish and seafood or avoid these versatile and nutritious protein sources altogether because they aren't sure how to buy quality fresh items. Here are some tips to help you enjoy the healthiest, freshest fish and seafood possible:

Go to only the best fishmongers or to a reputable store and ask for the catch of the day. The fish store or counter should never smell fishy or like you're standing in the middle of a low tide.